Yep! you guessed it! I am taking a major bend in road on the DIVERSITY CONVERSATION, into an entirely different version of the conversation! Since it’s Sunday when most of you are reading this, it’s a good time to focus on our PERSONAL HEALTH, which coincidentally requires some DIVERSITY IN OUR PERSONAL HABITS to ensure we are FUELING our bodies with nutrients that keep us in TIP TOP SHAPE!
This can get downright complicated and since the image I chose shifted my mind to amazing fruits and veggies, I wanted to include some simple thinking on adding diversity here first! Plus, it’s always more fun to talk food than working out! With that said, how many of you can name more than 5 different fruits you have eaten in the past week? I know I’ve been pretty focused on less than a handful, so I personally get zero points for diversity. Here’s some information that is pretty compelling.
Start at the grocery store and spend a little more time than usual exploring the offerings. Hit the produce aisle first, and while you’re inspecting the fresh fruit and veggies, focus on the range of colors. Richly colored plant foods — bright berries, sunny tangerines, and dark green lettuces — each contains protective phytochemicals and antioxidants that help prevent disease and preserve health. These healthful vegetables, fruits, and legumes are often lacking in most diets.
Pick out four or five that you’ve never had before or that you rarely eat, and grab a few of your favorites, too. Make sure you see a range of colors in your cart. The following table will help you appreciate the full range of nutritional power these different colors have to offer.
RED
Tomatoes, watermelon, cherries, cranberries, pomegranates, beets, red peppers, radishes, radicchio, red potatoes, rhubarb…
Red foods contain lycopene, anthocyanins, and phytochemicals that help lower the risk of some cancers and promote:
- Heart health
- Memory function
- Urinary tract health
BLUE-PURPLE
Blackberries, blueberries, black currants, dried plums, elderberries, purple figs, red grapes, plums, raisins, red cabbage, eggplant, purple peppers…
Blue-Purple foods contain anthocyanins and phenolics, phytochemicals that reduce the risk of certain types of cancer and help promote:
- Urinary tract health
- Memory function
YELLOW-ORANGE
Apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, persimmons, pineapple, tangerines, squash, carrots, yellow peppers, pumpkin, rutabagas, sweet potatoes…
Yellow-Orange foods contain carotenoids and flavonoids, phytochemicals that lower cancer risk and help promote:
- Heart health
- Vision health
- A healthy immune system
YELLOW-GREEN
Avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, brussels sprouts, cabbage, celery, cucumbers, endive, leafy greens, green onions, okra, peas, green peppers, snow peas, sugar snap peas, spinach, watercress, zucchini…
Yellow-Green foods contain lutein and indoles, phytochemicals that lower the risk of certain cancers and help promote:
- Vision health
- Strong bones and teeth
WHITE-GREEN
Leeks, garlic, onions, chives, bananas, brown pears, dates, cauliflower, ginger, mushrooms, parsnips, shallots, turnips…
White-Green foods contain allyl sulfides and allicin, phytochemicals that may reduce cancer risk and help promote:
- Heart health
- Healthy cholesterol levels
Time for developing a game plan? Which are you going to add this week? I think I’ll hit the city market and let the farmer’s make my decision for me!
Praying for everyone to have an amazing week ahead!
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